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Ингредиенты
- 1 Tbsp. extra virgin olive oil
- 1 Tbsp. chopped garlic
- 2 lrg onions minced
- 2 x zucchini diced
- 2 tsp grnd cumin
- 2 tsp chile pwdr
- 2 tsp pureed chipotle peppers in adobo sauce (to 2 1/2 tspns)
- 1 tsp dry oregano leaves
- 1 tsp coarse salt
- 6 c. vegetable broth
- 1 can diced tomatoes in liquid - (14 1/2 ounce)
- 1 can tomato paste - (6 ounce)
- 2 c. raw corn kernels
- 1 can rinsed black beans - (15 ounce)
- 2 Tbsp. chopped cilantro for garnish Low-fat lowfat sour cream for serving Sliced green onions for serving
Инструкции
- Heat oil in (3-qt) non-aluminum pot over medium-high heat. When warm, add in garlic, onions, zucchini, cumin, chile pwdr, chipotle puree, oregano, salt and broth. Stir well. Cook till mix is softened, stirring often, about 7 min.
- Puree tomatoes and their liquid with tomato paste and add in to pot, along with corn and black beans. Bring to boil, then reduce heat and simmer, partially covered, stirring occasionally, till mix reaches a chili consistency, about 1 hour. Taste and adjust chipotle. (Can be made ahead and refrigerated 3 days or possibly frzn 1 month. To serve, gently reheat, adding water if chili is too thick. Taste and adjust seasonings.)
- Serve warm, garnished with cilantro, passing lowfat sour cream and sliced green onions separately.
- This recipe yields 8 servings.
- NOTES :
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 374g | |
| Recipe makes 8 servings | |
| Calories 247 | |
| Calories from Fat 25 | 10% |
| Total Fat 2.89g | 4% |
| Saturated Fat 0.5g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 1211mg | 50% |
| Potassium 1189mg | 34% |
| Total Carbs 46.25g | 12% |
| Dietary Fiber 9.9g | 33% |
| Sugars 8.73g | 6% |
| Protein 12.77g | 20% |
